Comparing Nutrients in 300 calories Mashed Acorn Winter Squash VS Oranges

Weight per 300 calories

• Mashed Acorn Winter Squash: 882g
• Oranges: 638g

Raw Oranges have 1.4 times more energy per unit of mass than Boiled and Mashed Acorn Winter Squash, which is low in comparison to other foods. Mashed Acorn Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Mashed Acorn Winter Squash or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Mashed Acorn Winter Squash	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Oranges	Recommended Dietary Allowance
Vitamin A	40% 362μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.5% 0.88mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.43% 0.071mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.5% 2.67mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.7% 57.4mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Oranges	Recommended Dietary Allowance
Calcium	23% 229mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	61.8% 4.94mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	54.6% 229mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	6.94% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	68.3% 2321mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.76% 26.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.82% 0.97mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	21.4% 791g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mashed Acorn Winter Squash vs Oranges:

• Boiled and Mashed Acorn Winter Squash has 5.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.6 times more Vitamin B2, 2 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mashed Acorn Winter Squash vs Oranges:

• Boiled and Mashed Acorn Winter Squash has 1.6 times more Copper, 7.7 times more Iron, 3.6 times more Magnesium, 8.1 times more Manganese, 2.7 times more Phosphorus, 2 times more Potassium, 2.2 times more Zinc and 1.4 times more Water than Raw Oranges.
• Both Boiled and Mashed Acorn Winter Squash and Raw Oranges have similar amounts of Calcium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Mashed Acorn Winter Squash has 4.3 times more Omega 3 and 1.5 times more Fiber than Raw Oranges.
• Both Boiled and Mashed Acorn Winter Squash and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.